The Legumes And animal foods are basic to a proper diet. Legumes or fabaceae are a plant species of the family Leguminosae , Of the order of the fabals.
They are very easy to recognize by the characteristic shape of its fruit, which is commonly called legume (from Latin legume), so that legumes in general are popularly called" vegetables ".
Because of their nutritional properties and their relatively easy cultivation, they are the main responsible - together with cereals - for the growth and development of populations throughout history.
Sociologically, legumes are known as"the meat of the poor", since they are high in protein at a much lower cost than beef or other animals (main source of protein), which is usually only available for The most affluent economic classes. Legumes are also an important source of fiber , Vitamin B And minerals such as calcium and iron .
Foods of animal origin also provide high quality protein, essential for the healthy development of bones and muscles.
In addition they contribute important amounts of iron, zinc and vitamins of group B and D. They must be consumed in a minor proportion to the vegetables by its high content of unhealthy fats and its high caloric index.
Legumes vs Foods of animal origin
What both types of foods have in common is basically their high protein content. However, protein of plant origin is found in cereals and legumes at suboptimal concentrations, so to equate its benefits, the intake of legumes would have to be much higher than that of meat.
A vegetarian diet Supplemented with dairy products and eggs will boost the synthesis of more balanced proteins.
In addition, the digestion of proteins of animal origin is usually higher than that of proteins of vegetable origin. In conclusion: balanced consumption of all food groups is what guarantees a healthy life.
Legumes
The characteristic of legumes is that their fruits are shaped like pods inside which grow edible seeds arranged in a row. As the plant matures, the pods dry out and the seeds that store food are born to germinate another plant.
In addition to their importance and benefits for the human body, legumes are of great importance for the soils where they are grown, since, through the nodules in their roots, they are able to fix the nitrogen in the atmosphere, thanks to the Symbiosis with bacteria Rhizobium .
The International Year of Legumes was decreed by the Food and Agriculture Organization of the United Nations (FAO) in 2016 to emphasize the nutritional importance of these foods and to stimulate their consumption.
There are many species of legumes, but there are very few that are used for human and / or animal feed, as well as for applications in the pharmaceutical, cosmetic, textile, etc.
The legumes have diverse origins, depending on the species: from Mesopotamia, through East Asia, to pre-Columbian America. It is believed that, along with cereals, legumes were the first plants cultivated by ancient agricultural civilizations.
The most well-known legumes are grains, such as beans, lentils, peas, chickpeas or soybeans, but there are also"forage"legumes, which consume a part of the plant other than the seed, as Can be leaves or stems. These include alfalfa and carob.
Some commonly used legumes are: beans, soybeans, peas, lentils, peanuts or peanuts, chickpeas, tamarind, carob and alfalfa, among others.
Benefits
1 - They have a low glycemic index, so it is a good food to include in the Menu of diabetics Or people with insulin problems.
2- They are low in fat and high in fiber, which increases the sensation of satiety, ideal for people in diet regimens.
3- Reduces the risk of coronary heart disease, because of the positive effects of fiber on LDL cholesterol.
4 - Some of its vitamins, such as folate, prevent birth defects in the fetus.
5 - Its high iron content prevents anemias, which is potentiated when combined with the consumption of foods containing Vitamin C, which helps to absorb iron.
6- Legumes are Gluten free . Ideal for coeliacs.
7- Rich in antioxidants and phytoestrogens that promote bone health during aging.
Food of animal origin
The basic diet of every human being is composed of a portion of food of vegetable origin (fruits, vegetables, vegetables, legumes and cereals) and another of animal origin.
Among the latter are milk and its derivatives, eggs and meat of different animal species, the most common being bovine, porcine, ovine and caprine, as well as fish and other seafood.
A balanced diet should include foods from all these groups in a balanced way, although it is true that in contemporary societies, this balance is often affected, with the consequent appearance of diseases and nutritional disorders.
Benefits
1-Generate natural defenses and create antibodies, by complementing amino acids fundamental to the body, such as lysine.
2 - Rapid absorption of proteins: up to 90% easier to assimilate than those of legumes and vegetables.
3 - They are essential sources of essential fatty acids such as omega-6 and omega-3 (the latter present in high concentrations in fish), very important for the prevention of cardiovascular diseases.
4- It favors the absorption of calcium.
5- They are high in vitamin B12 (Riboflavin), especially in eggs, and vitamin A as retinol, only present in products of animal origin.
6 - It contributes to the generation of muscular mass, important for the people that realize physical trainings or patients with chronic degenerative diseases.
7- Improves circulation, oxygenates blood and elevates or maintains red blood cell count.
8- Consumed as broths, elevate the body's natural defenses and release minerals such as calcium and phosphorus that benefit the bone and digestive system.
9- The juice of cartilage and tendons is high in chondroitin and glucosamine, especially indicated for arthritis and joint ailments.
References
- Fernando Bas (2014). The benefits of food of animal origin. Revista Agronomía y Forestal N ° 49 Pontificia Universidad Católica de Chile. Recovered from agronomía.uc.cl.
- Nutritional benefits of legumes (2016). Retrieved from fao.org.
- 8 benefits of animal proteins. Recovered from health180.com.
- Healthy food: food of animal origin. Recovered from onmeda.es.
- Legumes: Classification and nutritional properties. Recovered from metabolic-balance.es.
- Legumes and their health benefits. Recovered from hablandodenutricion.com.
- Herbarium of the University of Navarra. Recovered from unavarra.es.
- 20 examples of legumes. Retrieved from examples.co.
- Dictionary-Glossary Lombricultura and Ag. Orgánica. Recovered from manualdelombricultura.com.